But don’t blame it all on the potato chips! Research suggests certain nutritional deficiencies may also contribute to symptoms of depressionUnderstanding nutrition, depression and mental illnesses. Rao, T.S., Asha, M.R., Ramesh, B.N, et al. Department of Psychiatry, JSS Medical College, Mysore. Indian Journal of Psychiatry, 2008 Apr;50(2):77-82.. Another study followed middle-aged adults for five years and found those who ate greater amounts of processed foods (like processed meat, sweet desserts, fried food, and refined cereals) were more likely to develop depressive symptoms than those who ate more natural, whole foods (like vegetables, fruits, and fish) Dietary pattern and depressive symptoms in middle age. Akbaraly, T.N., Brunner, E.J., Ferrie, J.E., Marmot, M.G., et al. Department of Epidemiology and Public Health, University College London, London. The British Journal of Psychiatry: The Journal of Mental Science, 2009 Nov; 195(5):408-13..

Scientists suspect the crowd who prefers sweet treats over fruits and veggies are skimping on antioxidants, which may protect against depressionDietary pattern and depressive symptoms in middle age. Akbaraly, T.N., Brunner, E.J., Ferrie, J.E., Marmot, M.G., et al. Department of Epidemiology and Public Health, University College London, London. The British Journal of Psychiatry: The Journal of Mental Science, 2009 Nov; 195(5):408-13.. They may also be missing out on whole foods rich in folate, a nutrient that protects neurotransmitters in the brain, since patients with depression have about 25 percent lower folate levels than healthy adults Dietary pattern and depressive symptoms in middle age. Akbaraly, T.N., Brunner, E.J., Ferrie, J.E., Marmot, M.G., et al. Department of Epidemiology and Public Health, University College London, London. The British Journal of Psychiatry: The Journal of Mental Science, 2009 Nov; 195(5):408-13.Understanding nutrition, depression and mental illnesses. Rao, T.S., Asha, M.R., Ramesh, B.N, et al. Department of Psychiatry, JSS Medical College, Mysore. Indian Journal of Psychiatry, 2008 Apr;50(2):77-82.. And a hardcore sweat session may not be the only reason to chug some protein: It’s also possible that diets lacking in protein and fatty acids can cause nervous system dysfunction and increase the risk for depressionDietary pattern and depressive symptoms in middle age. Akbaraly, T.N., Brunner, E.J., Ferrie, J.E., Marmot, M.G., et al. Department of Epidemiology and Public Health, University College London, London. The British Journal of Psychiatry: The Journal of Mental Science, 2009 Nov; 195(5):408-13.Understanding nutrition, depression and mental illnesses. Rao, T.S., Asha, M.R., Ramesh, B.N, et al. Department of Psychiatry, JSS Medical College, Mysore. Indian Journal of Psychiatry, 2008 Apr;50(2):77-82.. On the other hand, scientists can’t say for sure that eating doughnuts for dinner is the culprit behind anyone’s mental health issues.

But there may be a reason to rejoice after all — although there’s no certifiable food cure for depression, eating a varied diet may help banish the bluesUnderstanding nutrition, depression and mental illnesses. Rao, T.S., Asha, M.R., Ramesh, B.N, et al. Department of Psychiatry, JSS Medical College, Mysore. Indian Journal of Psychiatry, 2008 Apr;50(2):77-82.. Noshing on the following foods could help prevent depression:

If serious depression is an issue, consider seeing a therapist to find a personal treatment plan. Otherwise aim for a balanced, varied diet with plenty of natural, whole foods. The health benefits of proper nutrition are just another reason to smile.

The Takeaway

Diets high in saturated fat and trans fats are associated with higher rates of depression. People who eat natural, whole foods like are less likely to become depressed than those who eat processed food. Depressed patients are more likely to make poorer food choices, so it’s unclear whether an unhealthy diet causes depression or vice versa. Antioxidants, folate, protein, B vitamins, and Omega-3 fatty acids may all play a role in beating the blues. Chowing on carbohydrates increases levels of serotonin, which regulates mood.

What are some foods that keep you feeling your best? Tell us in the comments below!